Strength/ Oly Lifting
1 Snatch High Pull + 1 Full Snatch
7×1 @75% of 1rm
0:00, 1:30, 3:00, 4:30, 60:00, 7:30, 9:00
*
WOD
For Time (CAP 14min)
27 Thrusters 42.5/30kg
4 Rope Climbs
21 Thrusters 42.5/30kg
3 Rope Climbs
15 Thrusters 42.5/30kg
2 Rope Climbs
9 Thrusters 42.5/30kg
1 Rope Climb
(Option for more advanced athletes to go Legless)
*
PEAK
Back Squat
5×3@85%-90%
*
4 Rounds
20/18 Cal Bike
7 Ring Muscle Ups
Rest 4min
NOTE: This is max effort each round with full recovery.